Eat Well Chef

Eat Well Chef My mission is to help people live their best and healthiest lives by way of nutrition and food. Cooking Classes, Culinary Events, Wellness Retreats

Honored to be 1 of 5 speakers for the Delaware Breast Cancer Coalition’s 27th annual Breast Cancer Update this week. 💖Al...
05/16/2025

Honored to be 1 of 5 speakers for the Delaware Breast Cancer Coalition’s 27th annual Breast Cancer Update this week. 💖

Almost 5 years ago, I found a lump near my armpit and took the necessary steps to get it checked out. Now, I’m a survivor and am passionate about helping breast cancer survivors thrive, particularly with food and nutrition.

My presentation was all about eating foods that reduce your risk of breast cancer and breast cancer recurrence. It’s truly using food as medicine to live the healthiest life you can. Our health is one of the greatest gifts we’re given, and I try not to take that for granted, ever!

If you need inspiration to eat more healthfully, join one of my free virtual cooking classes or reach out! 🫶🏼

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Having trouble finding fruit this time of year? Me too! 😝During the winter, I almost always have citrus on hand (mandari...
01/28/2025

Having trouble finding fruit this time of year? Me too! 😝

During the winter, I almost always have citrus on hand (mandarins, clementines, satsumas) 🍊 because Vitamin C helps with immunity. And all-year-round I have bananas 🍌 because they’re easy to buy and are a great source of potassium. Kiwi 🥝 is another great fruit to buy in the winter b/c it has Vit C and Potassium 👏🏼 And blackberries are available throughout the year and are usually pretty affordable. 🤑

So, if you’re challenged finding your usual berries, try something different during the winter months. Your immune system will thank you 😀

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Once again, I’ll be teaching 5 Free, Virtual cooking classes this Winter in partnership with . Not only will this help w...
01/03/2025

Once again, I’ll be teaching 5 Free, Virtual cooking classes this Winter in partnership with . Not only will this help with your New Year’s resolution to eat healthier, it will also give you something fun to do through these colder, darker months.

Classes are limited to 12 people, so if you’re interested, sign up using the QR Code on the flyer. You’ll need to sign up for each class, if you want to attend all 5.

Happy New Year! Wishing you health and wellness in 2025! 🤩

Who doesn’t look forward to pumpkin 🎃 season! And now we get to enjoy it in August because every retailer needs to be th...
10/26/2024

Who doesn’t look forward to pumpkin 🎃 season! And now we get to enjoy it in August because every retailer needs to be the first to launch their products 😂

Pumpkin is Dietitian approved for many reasons, but especially for the amount of Vitamin A. One cup well-exceeds the daily recommended amount. So adding to a smoothie, energy bites or overnight oats is a great way to make the most of it during the season.🍁

And you don’t need to carve a 🎃 … canned puréed is easy and just as healthy!

Most of us know that fermented foods help foster a healthy gut. But, did you know that they also help bolster the immune...
10/16/2024

Most of us know that fermented foods help foster a healthy gut. But, did you know that they also help bolster the immune system? As we continue to transition into Fall, colds and flus become rampant. So adding some of these foods listed above ⬆️ can make a difference.

What are some of your go-to fermented foods?





Today I indulged in brunch at Supperland, one of my favorite restaurants in Clt. Not only did I indulge in some sweets, ...
08/03/2024

Today I indulged in brunch at Supperland, one of my favorite restaurants in Clt. Not only did I indulge in some sweets, like house made cinnamon rolls, but I drank a cocktail and a mimosa. And I ate too much!

One of the other downsides of eating too much at one sitting is that it raises Blood Sugars (BS) and keeps them elevated for a longer period of time. And of course, if we eat too much on a regular basis, it causes our bodies to store fat, unless we’re doing a lot to burn that fat for energy.

So, the bottom line is that indulging every now and again, for special occasions, is ok. But doing so regularly can increase BS too often, leading to a higher a1c.

😋

Clients ask me what I think about pressed juices and I usually try to encourage smoothies or whole fruits/vegetables bec...
07/11/2024

Clients ask me what I think about pressed juices and I usually try to encourage smoothies or whole fruits/vegetables because juices provide 0 grams of fiber and fat, a minuscule amount of protein and tons of simple carbs. Plus, it’s a beverage so you still need to eat something to feel satisfied.

In theory, without fiber and fat, the carbs will likely spike the BS. 🤔 One of the benefits of wearing a CGM, is that I can test my own theories 😍 And wow, it did exactly what I expected!

These 2 screen shots within 1 hour of drinking 1/2 a pressed beet juice (6 oz) shows that my BS very quickly spiked high. It went from 110 to 176 within 30 minutes. The good news though is that my BS went down to 83 in an hour. Imagine though if I drank the entire 12 oz bottle 😬

This same theory will apply to other juices, like orange juice and apple juice. And would also apply to sodas and some energy drinks. They’re all high in simple carbohydrates.

So, if you’re insulin resistant, have been diagnosed with pre-diabetes or diabetes, or diabetes runs in your family, one of the strategies you should consider is evaluating your beverages.

To celebrate the Summer Solstice, I made a Carrot top pesto with roasted carrots🥕and sautéed zucchini with fresh corn🌽an...
06/21/2024

To celebrate the Summer Solstice, I made a Carrot top pesto with roasted carrots🥕and sautéed zucchini with fresh corn🌽and basil. This is my favorite season, as there’s an abundance of fresh produce, especially at the Farmer’s Markets. I buy what looks good, and then take it home and create something delicious.

Not sure what to make with your fresh veggies? Schedule a private cooking class with me this Summer and I’ll share some of my best recipes.


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Breakfast Quinoa Bowl topped with avocado🥑, tomatoes🍅, a fried egg, feta cheese and a ton of fresh herbs.Thanks .behe fo...
06/02/2024

Breakfast Quinoa Bowl topped with avocado🥑, tomatoes🍅, a fried egg, feta cheese and a ton of fresh herbs.

Thanks .behe for the thoughtful care package you sent my Mom. The has tons of unique, healthy, delicious recipes in it featuring avocados 🥑that have inspired us.

We all need some inspiration every now and again! 🤩

♥️

Have you ever cooked with pomegranate molasses? Tonight was the first time that I’ve used this slightly tart, beautifull...
04/26/2024

Have you ever cooked with pomegranate molasses? Tonight was the first time that I’ve used this slightly tart, beautifully sweet molasses, and it did not disappoint!

I made this radicchio salad with some of our Aero Garden greens mixed in. And tossed it with the pomegranate molasses dressing. I then topped it with orange 🍊segments and toasted hazelnuts.

Thank you .m.prakash for sharing such beautiful, delicious recipes in your 2nd cookbook, Salad Seasons. I’m excited to try some of your unique recipes and thrilled that the survivors will be inspired to make some of your creative salads ❤️

Do you know what resistant starches are? I hadn’t heard of this until a few years ago, but essentially, it’s starches in...
03/08/2024

Do you know what resistant starches are? I hadn’t heard of this until a few years ago, but essentially, it’s starches in certain foods that are more resistant and take longer to digest. These are better for blood sugars and ferment later in your GI tract.

Carbohydrates, such as potatoes, sweet potatoes, rice, pasta and oatmeal develop resistant starches when they’re cooked and then cooled. So when you reheat them, they’re actually healthier. That’s what inspired this Pineapple Fried Rice recipe. You need cooled rice to make fried rice, as it crisps up and absorbs flavor better. I added some black quinoa, chopped ham, frozen pineapple , edamame and shredded carrots, and topped with shiitake mushroom “bacon”, scallions and a fried egg. It was sooooo delicious!😋

This is just one more reason why you should batch cook foods and reheat them later. Not only is it more efficient, and you’re likely to eat healthier because you have some pre-made food ready for your busy days, but it’s actually more healthful. 🤩

Later this year, I’ll be starting a Sunday Cooking Class where we’re able to cook 3 different meals and 2 snacks so you’re ready for the week. If you’re interested in these, DM me. I’m currently looking for a kitchen to rent in Charlotte, but I may offer this virtually. So, stay tuned.

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Yesterday, I had the privilege of joining a zoom meeting at The White House, where the Biden administration discussed th...
02/28/2024

Yesterday, I had the privilege of joining a zoom meeting at The White House, where the Biden administration discussed the plan to end hunger and build healthy communities by 2030. To say that this is a huge step for our country and our next generations, is an understatement!
This is not about politics, it’s about our nation. If you have kids, this could pave the way for their generation, and those to come - for them to live in a world where they know what to do to be healthy. They don’t over-think it, they don’t rely on social media. They just know what to do, what to eat, how to plan and cook their own food, and that moving their body everyday, can make such a difference in their physical and mental health!
I dream of a world where all physicians take a “food as medicine” approach with their patients rather than quickly prescribing medications. A time when no one in this country has to choose fast food and convenience foods because they can’t afford more healthful options.
I’ve been embarking on this journey for over a decade. It hasn’t been easy, often feeling like I’m swimming upstream, not knowing if I’m going to be able to fulfill my dream of opening a Teaching Kitchen. So this gives me some new found energy to keep charging forward to continue my dream of opening a Teaching Kitchen in Charlotte. A place where people can join me to cook together, eat together and talk about their challenges, so I can help them make positive changes in their lives. And they can pass those new healthful behaviors onto their kids.

If you’re interested in learning more about the White House challenge, or more about the 141 bold commitments that they’ve made with partnerships, like , Uber, DoorDash, healthcare companies and the Collaborative, the info is posted on my Linktree in bio.

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